In This ArticleView AllIn This ArticleWhat Is Insulin Resistance?The #1 NutrientBest Types of FiberHow to Add FiberOther Tips
In This ArticleView All
View All
In This Article
What Is Insulin Resistance?
The #1 Nutrient
Best Types of Fiber
How to Add Fiber
Other Tips
Close
Photo:Recipe: Ali Redmond. EatingWell design.
Recipe: Ali Redmond. EatingWell design.
There are plenty of pills, products and programs touted to help improve blood sugar control, fromcontinuous glucose monitorsfor athletes to the latest trending insulin-supporting supplement. A lot of these methods can get expensive—but do they really work?
While the best way to get individualized advice is to talk to your health care team, we want to encourage you to think about the lifestyle habits that affect your blood sugar levels. And one of the biggest ways to lower your risk of insulin resistance doesn’t require a prescription: it’s food! Yes, there are things you can do right from the comfort of your own kitchen to support healthy blood sugar levels and reduce your risk of insulin resistance.
In this piece, we’re diving into the science around insulin resistance and sharing what registered dietitians agree is the No. 1 nutrient to add to your diet to help reduce it.
The Best Time to Eat Dinner for Insulin Resistance, According to Experts
Before we jump intoinsulin resistance,let’s revisit what insulin is. Insulin is a hormone that regulates your blood sugar levels (aka the amount of glucose circulating in your bloodstream). In healthy individuals, after eating, the body begins breaking down that food into glucose to use for energy. Insulin is then released from the pancreas to help collect glucose from the blood and transport it into cells so they can use it for fuel.
Unfortunately, sometimes this finely tuned system can malfunction as a result of specific conditions, like high blood pressure or high cholesterol, and other lifestyle factors, such as an unbalanced diet and lack of physical activity. This can leave you with high levels of glucose circulating in the blood coupled with high levels of insulin. Why insulin? Because the pancreas is still pumping out insulin, but the insulin receptors on cells have become resistant to accepting it. This means your body can’t effectively get the glucose in the blood into the cells for use.Over time, this can lead to serious complications and conditions like insulin resistance and type 2 diabetes.
Thankfully, though, the foods you eat can help your body’s blood glucose remain in a better balance.
The #1 Nutrient to Reduce Insulin Resistance
The No. 1 nutrient to reduce insulin resistance is dietary fiber,primarily because of the way it helps slow digestion of carbohydrates.
A 2021 study published in theJournal of Functional Foodsfound that patients diagnosed with type 2 diabetes who consumed more dietary fiber, both through whole foods and soluble fiber supplements, experienced improved glycemic control and insulin sensitivity. When your body is more sensitive to insulin, this helps reduce insulin resistance and improve your blood sugar control. While the scientists found that supplementing with soluble fiber provided the greatest impact, whole-food sources of fiber also played a positive role.
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The Best Types of Fiber for Insulin Resistance
Eating a fiber-rich diet is one of the best things you can do to help improve insulin resistance. Remember, fiber comes in two forms:soluble and insoluble. Many foods contain both types, which reinforces the importance of a variety-filled diet to reap the benefits they provide. While both soluble and insoluble fiber supplements have shown promise when it comes to lowering insulin resistance, some research has found specific foods to help even more.
Palinski-Wade points to a 2022 study published in theJournal of Medicinal Foodthat found adding beans to a calorie-restricted diet not only helped reduce insulin resistance, but also promoted weight loss.Beans contain both insoluble and soluble fiber, alongside protein and several vitamins and nutrients, making them a great food to add to your regular routine. Other foods that contain both soluble and insoluble fiber include oats, apples, lentils and vegetables.
Florida-based performance dietitian nutritionistJenna Braddock, M.H.S., RDN, agrees, sharing that fiber is one nutrient she encourages clients to eat more of. She writes, “Eating a well-balanced, fiber-rich diet can help to improve blood sugar regulation while also improving overall metabolic health, which may go a long way in improving overall insulin sensitivity. Since both types of fiber can benefit glucose and insulin management, getting fiber from a diversity of foods is key.”
How to Add More Fiber to Your Diet
Most Americans don’t eat enough fiber in their typical patterns, so adding different sources throughout the day can add up to help you meet your needs. The recommended daily intake is 25 grams per day for women and 38 grams per day for men.Rather than trying to overhaul your eating pattern overnight, think of the small, simple things you can add to your day. Keep these tips in mind to increase your intake slowly and steadily.
The 5 Best High-Fiber Foods for Diabetes, According to a Dietitian
Other Tips for Insulin Resistance
While focusing on dietary interventions, like adding more fiber, is important to reduce insulin resistance, that’s not the only thing to consider. Keep these other tips in mind to help improve your insulin sensitivity and support better blood sugar balance.
The Bottom Line
Nutrition experts unanimously agree that dietary fiber plays a crucial role in reducing insulin resistance. Finding ways to add more of this nutrient to your routine will help benefit your long-term blood sugar management. Consider the small things you can change in your daily routine—like swapping white bread for whole-grain bread, adding a side of fruit to your meals, or simply stirring veggies into your soups—to gradually increase your dietary fiber intake.
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Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Center for Disease Control and Prevention.About Insulin Resistance and Type 2 Diabetes.
Center for Disease Control and Prevention.Diabetes.
Mao T, Huang F, Zhu X, Wei D, Chen L.Effects of dietary fiber on glycemic control and insulin sensitivity in patients with type 2 diabetes: A systematic review and meta-analysis.Journal of Functional Foods. 2021;82:104500. doi:10.1016/j.jff.2021.104500
Rebello CJ, Beyl RA, Greenway FL, Atteberry KC, Hoddy KK, Kirwan JP.Low-Energy dense potato- and Bean-Based diets reduce body weight and insulin resistance: a randomized, feeding, equivalence trial.Journal of Medicinal Food. 2022;25(12):1155-1163. doi:10.1089/jmf.2022.0072.
United States Department of Agriculture.2020-2025 Dietary Guidelines for Americans.
United States Department of Agriculture (USDA). FoodData Central.Riced cauliflower.
Freeman AM, Acevedo LA, Pennings N.Insulin Resistance. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024.
